SPLASH Training - Specific Periodized Linear Advanced Strength + Hypertrophy

Billy Porter
Written By: Billy Porter
July 30th, 2014
Updated: June 13th, 2020
248.8K Reads
Amplify your gains with SPLASH training, an advanced 6-day muscle building workout system that has you training both your bench press and squat three times per week.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar, Machines
  • Target Gender Male
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

SPLASH training is a training routine constructed with two goals in mind:

  1. Increasing strength
  2. Maximizing muscle gains

SPLASH uses a variety of the best, proven, tried and true training methods and brings them all into one happy medium. SPLASH uses a mixture of linear progression, periodization, bodybuilding-style training, and much more, It brings all of these principles into the picture!

Frequency. SPLASH allows you to hit every muscle group 2-3 times per week. Studies show the advantages of this style training for a natural to be far more successful than a typical one muscle group per week “bro-split.”

Strength. SPLASH is excellent for increasing power, as it utilizes progressive overload. You will workout your bench and squat 3 times per week, and deadlift twice.

Hypertrophy. Alongside the effective strength building techniques involved, the high volume and high frequency incorporated into SPLASH are also effective methods of building muscle.

Overhead Press

SPLASH is meant to be run in 6 week cycles before deloading. It’s only suggested that experienced users run the program for a duration longer than 6 weeks.

Splash routine split

  • Day 1 - Heavy Upper Body
  • Day 2 - Heavy Legs (Squats, thighs)
  • Day 3 - Off
  • Day 4 - Moderate Upper Body (Bench/Arm-dominant)
  • Day 5 - Heavy Back/Legs (Deadlifts, barbell row, hamstrings, squats)
  • Day 6 - Light Upper Body (Shoulders/arms)
  • Day 7 - Squats


  • SPLASH is intended for experienced weight lifters
  • Knowing your 1RM is a MUST for this routine
  • Proper stretching / ensuring the best possible recovery is essential
  • Nutrition will make or break you. Make sure it’s on point.
  • Choosing exercise variants is O.K., but allow bigger, compound movements to be unchanged (DO NOT remove *’d - starred exercises)
  • Abs/cardio can be done anytime - goal dependent
  • Traps/rear delt should be performed every Upper day (exercises of your choice)
  • Perform calf work as felt needed
Day 1
Heavy Upper Body
Exercise Sets Reps
* Bench Press (With 85% 1RM, increase weight only after successful completion of 6x3) 6 3
* Barbell Row (Weight should remain the same for all 5 sets, do not move up in weight until a full 5x5 is completed with given weight) 5 3-5
* Standing Overhead Press (Same principle as above) 4 6
Dumbbell Curl (Or bicep exercise of your choice) 2-3 8-12
Tricep Pushdown (Or tricep exercise of your choice) 2-3 8-12
Side Raise (Or shoulder exercise of your choice) 2-3 8-12
Day 2
Heavy Legs (Power Squats, Quad Dominant Day)
Exercise Sets Reps
* Squat (With 85% 1RM) 6 3
* Deadlift (Weight should remain the same for all 3 sets, do not move up in weight until a full 3x10 is completed with given weight) 3 10
* Front Squat (Same principle as above) 3 8
Barbell Lunge 3 10-12
Leg Press 2 8-12
Day 4
Day 4 - Moderate Upper Body (Bench/Arm Dominant)
Exercise Sets Reps
* Bench Press (With 76% 1RM, SPLASH principle) 4 5
* Barbell Curl (SPLASH principle) 3 8
* Close Grip Bench Press (SPLASH principle) 4 10
Concentration/Preacher Curl 3 10-12
Tricep Pushdown 3 10-15
Hammer Curl (Last set is a burnout set) 2 6-8
French Press/Skull Crusher (Last set is a burnout set) 2 10-12
Dips 2-3  
Day 5
Day 5 - Heavy Back/Legs (Deadlifts, Back, Hamstrings, Squats)
Exercise Sets Reps
* Deadlift (SPLASH principle) 5 5
* Squats (With 65% 1RM, SPLASH principle) 4 12
Hamstring Curl 2-3 8-12
Lat Pulldown (Pulling movement first) 4 8-12
Dumbbell Rows 3 6-8
Cable Rows/Pulldowns (Horizontal rowing movement) 3-4 10-12
Pull Ups 2-3  
Day 6
Day 6 -  Light Upper Body (Shoulders, Arms, Calves & Assistance)
Exercise Sets Reps
* Bench Press (With 65% 1RM, SPLASH principle) 4 12
* Seated Military Press (SPLASH Principle) 5 5
Upright Rows (Wide grip) 3 8-10
Side Raise supersetted with Front Raise 3 8-12
* Barbell Curl (SPLASH principle) 3 10
Skullcrushers 2-3 10-12
Arm superset of your choice (If you have it in the tank)    
Day 7
Exercise Sets Reps
* Squats (With 80% 1RM, SPLASH principle) 4 5
Leg Extensions (Drop set) 5 6-12

Dumbbell bench press

SPLASH allows you to hit every muscle group 2-3 times per week. Studies show this style training to be far more successful than a typical 1 body part per week split.

SPLASH Frequently Asked Questions

What is the SPLASH principle?

SPLASH principle, if you haven’t caught on, is applied to only the “big” exercises. The principle, when applied, means one will not increase the weight for that specific movement until the set/rep scheme has been 100% completed. It’s used in 5x5, 4x6, etc. so pay attention! So if you cannot complete an entire set, you repeat with the same weight next week.

After completing an entire “SPLASH SET” how much should I increase by?

A SPLASH set is any set where the SPLASH Principle is applied. After completing any SPLASH set, weight increase is entirely individual. Most trainees will be able to jump up 10+lbs following their first first week of SPLASH (assuming it’s there first SPLASH cycle). More experienced users may have to settle with 5lb increases.

*Note: If the last SPLASH Set was a struggle, it’s recommended to repeat the same SPLASH Set at least once.

How long can I run the SPLASH program?

SPLASH is meant to be run in 6 week cycles. How you handle the time in between cycles is personally up to the user. SPLASH should either consist of 6 weeks on, deload, repeat, OR 6 weeks on, max out week, deload, repeat. It’s only suggested experienced users to run for the duration of 6+ weeks.

Note: SPLASH has been running with continuous success for up to 12 weeks.

What supplements are recommended while on SPLASH?

Honestly, there are none. No supplement is NEEDED, but the basics are always acceptable and helpful. These include:

What do I do if I stall?

If you stall on SPLASH, I’d suggest two options. One, look into your nutrition. Are you hitting your macros? If so consider increasing your calories. If that is not an option, or is not the cause, consider deloading. Most users find it very difficult to stall when keeping SPLASH cycles to 6 weeks, as recommended, though.

What about cardio/calves/abs/traps/rear delts/forearms?

I addressed this in the “notes” section above. It’s suggested to perform traps and rear delts on EVERY upper day. Cardio can be performed any/every day, goal dependent. Calves and forearms are also totally individual decisions, if they’re lacking muscles I’d suggest finding a way to incorporate them into your training 3-4 times a week.

How many years of experience should I have before utilizing SPLASH?

This is a hard one to answer. There isn’t a black and white number of years of training experience I’d recommend. Simply because some can achieve in 1 year, what takes some 3. Personally I’d suggest a total (squat + bench + deadlift) over 850, and ideally the closer to 1,000+ the better before starting SPLASH.

*Note: It’s suggested if you’re starting SPLASH unsure of whether or not you’re a criteria-meeter, do so cautiously. You may still milk the gains of this routine if your total is only 800 (or whatever it may be). Make adjustments as needed, and if the load is too much don’t let your ego take over. Switch the routine and come back a year or two down the road.

Can I add/substitute additional exercises?

This was also addressed in the “notes” section above. You can substitute any exercise without an “*” beside it. Isolation work is substitutable, optional, and will differ from one to another. If you find that isolation work is too demanding, drop it or lessen it. If you find the iso/additional work the routine calls for to be too little, add more. If you want to change the iso/additional work, do so.

Brandon Watson
Posted on: Wed, 06/05/2019 - 22:30

Should I do 5 drop sets or one drop set With 5 drops on day 7?

Seth Richardson
Posted on: Mon, 08/24/2020 - 11:02

I'm wondering the same thing.

Posted on: Mon, 11/27/2017 - 12:30

Been running this program for almost a year now deloading every 6 or 7 weeks. I've seen outstanding progress but I wanted to add on some HEAVY top half partial reps on the deadlifts,sqauts,bench and overhead press but I don't know where or when to add these In without over working on any certain day or getting to sore to affect my next liftting day regarding that muscle.

Posted on: Sat, 10/21/2017 - 10:33

Can i run splash on 6day on 1 day off cycle?

M&S Team Badge
Posted on: Mon, 10/30/2017 - 10:17

Hi Prabal,

Yes, that should be fine.

Hope this helps!

Hannah Welch
Posted on: Fri, 04/21/2017 - 09:52

I have been following this for 5 weeks now, seen huge improvements in my numbers and really enjoying it. It is definitely one for me to deload after week 6, this week has been a grind at times... Anyone else continued for a further 6 weeks or opted for a different programme?

Posted on: Thu, 11/17/2016 - 17:34

On day 6 can I sub out seated military press for incline bench or for seated dumbbell presses?

M&S Team Badge
Posted on: Fri, 11/18/2016 - 09:18

Hey Nick,

I'd sub them out for seated dumbbell presses, because it is also a shoulder exercise. The important thing with subbing exercises is you want to make sure they target the same muscle group.

Hope this helps!

Gerardo Marquez
Posted on: Mon, 06/15/2015 - 13:43

Measured my 1 rep max recently 3 weeks back. I think I wasn't at 100% that week after a deloading and following your program for 6 weeks.
Based on my ratios I'm doing certain amount of weight but seems that I could do a little bit more specially on moderate upper body day. Should I increase the weight as long as I can do all reps? or should i stick with the ratio 75% even though i don't reach failure nor exhaustion.

Posted on: Wed, 04/29/2015 - 02:33

My weight is about 160. I would like to get to 170-175, but I want to still to have lean muscle, any suggestions?

Posted on: Sat, 04/11/2015 - 19:23

it posible 5 consecutive dais?

Posted on: Thu, 04/09/2015 - 19:53

Hi. do you use low bar squats for leg day? And high bar for rep work? thanks

Billy Porter
Posted on: Sun, 04/26/2015 - 15:45

I've squatted low bar almost exclusively the last year-ish. You can perform either, though.

Posted on: Fri, 03/27/2015 - 01:19

Should the dead lift weight on day 2 (3x10) be different then on day 5 (5x5)? Didn't know if you use the percentages on dead lift

Billy Porter
Posted on: Sun, 04/26/2015 - 15:44

I'd imagine for most, your 5x5 will be performed with a heavier weight than your 3x10

Posted on: Thu, 02/19/2015 - 01:21

What is the weight increase policy for the exercises that don't say "SPLASH principle" next to them? For example, the 2-3x8-12 for the dumbbell curls on day 1.

Billy Porter
Posted on: Sun, 02/22/2015 - 18:41

There isn't any/goal dependent. If you wish to apply the SPLASH Principle, you may, but I don't see the needed in stressing over progression of iso work like that.

Keep in mind I train with a bodybuilding oriented style, so iso work for me is very much about "feel" (feeling the muscle work, contract, "THE PUMP", etc.)

If you do want to work on progressing your iso movements though, you can always do something like (ex. 30x12, 35x10, 40x8 and then work towards progressing to 35x12, 40x10, 45x8) or as I said apply SPLASH and just to 3 sets of 10 if that's something you're interested in.

Posted on: Sat, 02/14/2015 - 08:15

can i change the split a lil bit i mean i make the rest day the last day of the week instead of the 3rd day ???

Billy Porter
Posted on: Sun, 02/22/2015 - 18:33

Yes that will work fine, so long as you feel you're fully recovered

Posted on: Mon, 02/02/2015 - 15:44

Can we superset any of this? Like curls and tricep stuff

Billy Porter
Posted on: Sun, 02/22/2015 - 18:31

Yes, I actually superset most of my agonist/antagonist work (like biceps/triceps, chest/back, etc)

Posted on: Sun, 02/22/2015 - 21:03

So like on Day 1 for the bench press 6x3 and barbell rows 5x5 you'd still superset that even though you're lifting heavier weight and try to increase the weight every week?

Posted on: Wed, 01/28/2015 - 17:35

How would you fit this into a 5 day split? Without training on sunday. Thanks

Posted on: Sun, 11/16/2014 - 09:57

Should I do 5 drop sets or one drop set With 5 drops on day 7?

Brandon Watson
Posted on: Wed, 06/05/2019 - 22:26

I am also confused on this as well!

Posted on: Fri, 11/14/2014 - 02:44

Would you put a hack squat in anywhere?

Billy Porter
Posted on: Sun, 02/22/2015 - 18:30

Yes! You could surely add in hack squats in any of the training days. I just didn't include it because I flavor back/front squats more (not to say hacks don't have there place, just my personal opinion)

Posted on: Thu, 11/13/2014 - 23:42

Love this program... enough freedom for those who know lots of variety already... keeping the favourites in also...

Posted on: Wed, 11/12/2014 - 12:57

Recommended dieting?

205 lbs, 24 years old, still trying to cut a little (ideal weight is about 195/190.

Billy Porter
Posted on: Sun, 02/22/2015 - 18:28

I'd suggest starting at 2-2.5k cals and decreasing as you see needed/until weight loss is @ the rate you intend (ideally .8-1lb/week)

You can shoot me an e-mail at billyphysique@yahoo,com (or williamporter1994@gmail.com; as I've previously used) for full meal plans, training, etc if that interests you.

Posted on: Thu, 08/21/2014 - 22:51

How many dips on day 4?

Tyler Teusink
Posted on: Fri, 08/15/2014 - 01:23

Also I've read Coconut oil is better then MCT oil, while being similarly effective and healthier as it's all natural. What are your thoughts on that Billy?

Billy Porter
Posted on: Sun, 08/17/2014 - 18:23

Totally independent. I do not use either personally anymore, just a mere suggestion of effective, simple, cheap supplements.. I do not see the need in most of the stuff out there today.

My suggestion, try both.. If you notice a difference, chose the one you enjoy most. If not, purchase the cheaper of the two. I've never used Coconut Oil, but I will tell you MCT oil is O.K. by me

Tyler Teusink
Posted on: Fri, 08/15/2014 - 01:19

What is the supplement TMG? I know what all the others are, I even looked and couldn't find anything about this one.

Billy Porter
Posted on: Sun, 08/17/2014 - 18:20

It's also known as Betaine Anhydrous, DO NOT get the HCL form

Posted on: Sun, 08/10/2014 - 23:56

How about the 5 days split? Can I use the 6th for cardio/abs?

Billy Porter
Posted on: Mon, 08/11/2014 - 17:06

Day 1 - Heavy Upper Body
Day 2 - Heavy Legs (Squats, thighs)
Day 3 - Off
Day 4 - Full Body (Bench/Squat/Dead)
Day 5 - Off (Cardio/Abs)
Day 6 - Light Upper
Day 7 - Squats

Is how I'd perform in a 5 day split. When cutting I just perform abs EOD, and cardio everyday or every other day depending how much is needed

Posted on: Sun, 08/10/2014 - 14:16

This is a great split, shall be using this with my own variants, nice one Billy!

Billy Porter
Posted on: Mon, 08/11/2014 - 17:02

Thank you, sir

Posted on: Fri, 08/08/2014 - 13:37

*barbell shrugs

Posted on: Fri, 08/08/2014 - 13:28

*possibly some lat pulldowns?

Posted on: Fri, 08/08/2014 - 00:42

So may I run this routine for 12 weeks, then switch to a different routine for about 12 weeks, then come back to this one? Also, you mentioned in the notes to perform traps and rear delts on every upper day, so on day 4 do I add in additonal shoulder exercises at the end of the workout? I sincerely appreciate the feedback.

Billy Porter
Posted on: Fri, 08/08/2014 - 23:56

Yes, you got it.

I perform rear delt/traps EVERY upper day, just to avoid shoulder imbalances with all the pressing. If you feels it's too taxing hitting them that frequently, don't.

If you don't regularly train them, start with 2 days a week and then add in more days to fit your needs

Posted on: Thu, 08/07/2014 - 17:29

What do you mean pulling movement first for the lat pulldowns on Day 5?

Billy Porter
Posted on: Fri, 08/08/2014 - 23:53

Any vertical pulling movement (lat pull down variations)

Just specifying to start with a pulling movement rather than a rowing movement

Posted on: Thu, 08/07/2014 - 01:42

How long may I be on this program?

Billy Porter
Posted on: Thu, 08/07/2014 - 15:44

If suggest between 6-12 weeks, depending on your training experience.

I've ran it up for ~15 weeks successfully. If you'd like to push beyond the 6-8 week mark, I'd suggest continuing until progress halts or slows dramatically. Just make sure you're allowing ample recovery time and stretching properly

Posted on: Tue, 08/05/2014 - 14:51

Because chest press is the only direct exersises hitting chest is it ok to change it to incline press to adress a weak point or at least split up some days incline and others flat to avoid muscular imbalances.

Billy Porter
Posted on: Tue, 08/05/2014 - 17:03

Just a reminder ALL accessory movements are optional/personal. Make your choices based on goals/experience/etc.

I personally have genetically strong shoulder, and my OVERALL chest responds insanely to higher frequencies/volume/loads (like SPLASH), which is why there isn't really any iso chest/shoulder exercises. (Many clients noticed as well)

If that's NOT the case for you include the exercises of your choice in the appropriate days. I'd suggest making Day 6 more targeted to a shoulder/chest only day (or whatever muscle group(s) needed).

I personally will include 2x5 incline bench press on day 1 (with 2-3 down sets), and also a flye movement of my choice. And also on Day 4 I'll include 3x10 decline bench.

Posted on: Sat, 08/02/2014 - 13:54

Okay got it, thank you Mr. Porter!